Vanhu vanochinjira kukudya kwe "chirimwa" nekuda kwezvikonzero zvakawanda - kuderedza uremu, kunzwa kusimba, kuderedza njodzi yechirwere chemoyo, kuderedza huwandu hwemishonga yavanoda ... Kune akawanda ezvikonzero zvakakura! Kuti ikurudzire iwe zvakanyanya, heano mamwe mabhenefiti ekudya kwakavakirwa chirimwa. Uye kana ukafunga kudya mhuka shoma, wobva wadhawunirodha nharembozha yangu nemabikirwo emidziyo yemakwenzi - inonaka uye yakapusa, kuzvibatsira.
- Inoderedza kuzvimba mumuviri
Kana ukadya nyama, chizi, uye zvikafu zvakagadzikiswa zvakanyanya, mazinga emuviri wako ekuzvimba anogona kunge akakwira. Kuzvimba kwenguva pfupi (somuenzaniso, mushure mekukuvadzwa) kwakajairika uye kunodikanwa, asi kuzvimba kunogara kwemwedzi kana makore hakuna kujairika. Kuzvimba kusingaperi kunobatanidza nekuvandudzwa kweatherosclerosis, kurwisa kwemoyo, sitiroko, chirwere cheshuga, autoimmune zvirwere, nezvimwe. Semuenzaniso, pane humbowo hwekuti nyama tsvuku inowedzera kuzvimba uye inogona kukonzeresa gomarara. Iwe unogona kuverenga nezve njodzi yekuzvimba kusingaperi uye izvo zvekudya zvinokonzeresa pano.
Chikafu chinodyarwa chine hunhu hunopesana nekuputika nekuti yakapfuma mufiber, antioxidants, uye mamwe phytonutrients. Nekudaro, ine zvishoma zvakanyanya kuzvimba-zvinokonzeresa zvinhu zvakaita semafuta akazara uye endotoxins (chepfu inoburitswa kubva kubhakitiriya uye inowanikwa muzvigadzirwa zvemhuka). Zvidzidzo zvakaratidza kuti C-reactive protein (CRP), chiratidzo chekuzvimba mumuviri, inoderedzwa zvakanyanya muvanhu vanodya chirimwa chekudya.
- Chikamu checholesterol muropa chinodonha zvakanyanya
Yakakwira cholesterol yeropa ndiyo inonyanya kukonzera chirwere chemoyo uye sitiroko, mhondi mbiri dzinotungamira munyika dzekuMadokero. Mafuta akazara, anowanikwa kunyanya munyama, huku, chizi uye zvimwe zvigadzirwa zvemhuka, ndicho chimwe chezvikonzero zvikuru zvekukwira kwecholesterol muropa. Zvidzidzo zvinosimbisa kuti kana uchichinjira kune chirimwa-chikafu, mazinga eropa cholesterol anodonha ne35%. Muzviitiko zvakawanda, kuderedzwa uku kunofananidzwa nemigumisiro yemishonga yemishonga - asi pasina akawanda emigumisiro inobatanidzwa!
- Inotsigira hutano hwakanaka hwemukati
Mabhirioni ehutachiona anogara mumiviri yedu, iyo yakaunganidzwa inonzi microbiome (iyo microbiota kana intestinal flora yemuviri). Masayendisiti akawanda ari kuona kuti ma microorganisms aya akakosha kuhutano hwedu hwese: haangotibatsiri kugaya chikafu, asi anoburitsawo zvinovaka muviri zvakakosha, kudzidzisa immune system, kuvhura uye kuvhara majini, kuchengetedza gut tishu zvine hutano, uye kubatsira kudzivirira. isu kubva kugomarara. Tsvagiridzo yakaratidzawo kuti vanoita basa mukudzivirira kufutisa, chirwere cheshuga, atherosclerosis, autoimmune zvirwere, kuzvimba bowel chirwere, uye chiropa chirwere.
Zvirimwa zvinobatsira kuvaka gut microbiome ine hutano: iyo fiber muzvirimwa inokurudzira kukura kwe "hushamwari" bhakitiriya. Asi kudya kusina kupfuma mufiber (somuenzaniso, zvichienderana nemishonga yemukaka, mazai, nyama), inogona kukurudzira kukura kwebhakitiriya yepathogenic. Zvidzidzo zvakaratidza kuti kana choline kana carnitine inopedzwa (inowanikwa munyama, huku, hove, mazai, zvigadzirwa zvemukaka), mabhakitiriya emudumbu anoburitsa chinhu icho chiropa chinoshandura kuita chigadzirwa chine chepfu chinonzi trimethylamine oxide. Ichi chinhu chinotungamira mukugadzirwa kwecholesterol plaque mutsinga dzeropa uye nekudaro inowedzera njodzi yekurova kwemoyo uye sitiroko.
- Pane shanduko dzakanaka mukushanda kwemajini
Masayendisiti akawana zvinoshamisa: mamiriro ezvakatipoteredza uye mararamiro anogona kubatidza nekudzima majini edu. Semuenzaniso, antioxidants uye zvimwe zvinovaka muviri zvatinowana kubva mukudya kwezvirimwa zvese zvinogona kushandura gene expression kukwirisa maseru edu kugadzirisa DNA yakakanganisika. Mukuwedzera, kudya kwezvirimwa, pamwe chete nemamwe mararamiro ekuchinja, kurebesa matelomere pamagumo emakromosomes, ayo anobatsira kuchengetedza DNA. Ndiko kuti, masero uye matishu, nekuda kwekudzivirirwa kubva kune refu telomeres, kukwegura zvishoma nezvishoma.
- Ngozi yekuva neshuga inodonha zvakanyanya II mhando
Pane huwandu hwezvidzidzo zvinoratidza kuti mapuroteni emhuka, kunyanya kubva kune tsvuku uye nyama yakagadziriswa, inowedzera njodzi yechirwere cheshuga chechipiri. Somuenzaniso, tsvakurudzo Nyanzvi dzehutano Dziteedzerana Kudzidza uye Vanamukoti Hutano Kudzidza yakaratidza kuti kuwedzera kwekudyiwa kwenyama tsvuku neinopfuura hafu yekushandira pazuva kwakabatana ne48% yakawedzera njodzi yeshuga pamusoro pemakore mana.
Type II chirwere cheshuga uye kudya nyama kwakabatana sei? Kune nzira dzakati wandei: mafuta emhuka, simbi yemhuka, uye nitrate inochengetedza mukukuvara kwenyama pancreatic masero, kuwedzera kuzvimba, kukonzera uremu, uye kukanganisa kugadzirwa kwe insulin.
Iwe unodzora zvakanyanya njodzi yako yekukudziridza Type II chirwere cheshuga nekucheka chikafu chemhuka uye kuchinjira kuchikafu chinoenderana nezvakazara, zvekudyara-zvinodyiwa. Mbeu dzese dzinonyanya kushanda mukuchengetedza kubva kurudzi rwechipiri chirwere cheshuga. Iwe hauna kukanganisa: Carbs inonyatsokudzivirira kubva kuchirwere cheshuga! Kudya-kune-chikafu chikafu kunogona kubatsira kudzikisa zviratidzo zvechirwere cheshuga kana kutombozvishandura kana kuongororwa kwatoitwa.
- Inochengetedza huwandu hwakafanira uye mhando yeprotein mukudya
Kupesana nekutenda kwakakurumbira, kuwanda kweprotein (uye zvinokwanisika kana iwe uchidya nyama) hazviiti kuti isu tive vakasimba kana vatete, ndoda hutano. Pane kupokana, zvakawandisa mapuroteni anochengetwa semafuta (kufutisa, avo vasingatendi - verenga chidzidzo pano) kana kushanduka kuita marara, uye ipuroteni remhuka ndicho chikonzero chikuru chekuwedzera huremu, chirwere chemwoyo, chirwere cheshuga, kuzvimba negomarara.
Protein inowanikwa mune zvese zvirimwa chikafu inotidzivirira kubva kuzvirwere zvakawanda zvisingaperi. Uye iwe haufanire kuteedzera mapuroteni ako ekudyiwa kana kushandisa mapuroteni ekuwedzera paunenge uchitevera chirimwa-chakavakirwa kudya: kana iwe ukadya zvakasiyana siyana zvekudya, iwe unowana zvakakwana protein.
Chinyorwa ichi chakavakirwa pane zvakagadzirirwa naMichelle McMacken, Assistant Professor paChikoro cheMishonga kuNew York University.